BCAA
Leucine, isoleucine and valine: what BCAAs are, what 2:1:1 and 4:1:1 mean, how BCAAs differ from EAAs and protein, and how to choose.
This substance has no health claim authorised in the European Union. So we describe what it is and how it is taken, but do not say what it does in the body.
What they are
BCAAs (branched-chain amino acids) are three amino acids: leucine, isoleucine and valine. They are essential: the body cannot make them and gets them from protein foods — meat, fish, eggs, dairy. A serving of whey protein already contains BCAAs, usually 5–6 g.
No claims about what BCAAs do are authorised in the European Union. So we explain what they are and how they are taken, but do not write what they do for muscles or recovery.
Ratios and forms
2:1:1, 4:1:1 or 8:1:1 give the ratio of leucine to isoleucine and valine. The bigger the first number, the more leucine per serving. Powders come flavoured or unflavoured; unflavoured BCAAs taste bitter. Capsules and tablets are convenient, but 5 g takes 5–10 of them.
EAAs (essential amino acids) are all nine essential amino acids, the three BCAAs included. Protein carries every amino acid at once, together with the rest of the protein.
How they are taken
Makers usually state 5–10 g per serving dissolved in water. Many drink BCAAs during training as a flavoured drink, or between meals. Follow the dose on the pack.
How to choose
If you already drink protein, check how many BCAAs it has: that often settles it. If you want a flavoured, calorie-free drink for training, choose a flavoured BCAA or EAA powder. Compare grams of amino acids per serving and the price per serving.
Frequently asked questions
Which is better, BCAA or EAA?
EAAs contain all nine essential amino acids, BCAAs only three of them. Which suits you depends on your diet and how much protein you get from food and shakes.
What does 2:1:1 mean?
The ratio of leucine to isoleucine and valine. 5 g of BCAA 2:1:1 holds 2.5 g leucine, 1.25 g isoleucine and 1.25 g valine.
Do I need BCAAs if I drink protein?
A serving of whey usually already contains 5–6 g of BCAAs. A separate product is often taken as a drink during training.
Can BCAAs replace protein?
No. BCAAs are three amino acids; protein is a complete protein with every amino acid.
Do BCAAs have calories?
Amino acids carry energy, about 4 kcal a gram, but sugar-free powders give few calories.
BCAA in the shop
